Quinoa and Vegetable Stir-Fry with Tofu

By AislePrompt Test Kitchen · Reviewed by AislePrompt Editorial · ·

A colorful, protein-packed stir-fry featuring quinoa, crisp vegetables, and crispy tofu glazed with a sweet and savory sauce. This asian-inspired vegetarian ready in about 55 minutes pairs (uncooked) quinoa, block (firm, pressed) tofu, (florets) broccoli for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 380 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

★ 3.3 (13 ratings) Prep: 25 min Cook: 30 min Serves 4 Asian cuisine 380 cal/serving
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Ingredients

Instructions

  1. Step 1: Cook 1 cup quinoa in 2 cups water according to package instructions, then fluff with a fork and set aside.
  2. Step 2: Press 1 block tofu to remove excess moisture. Cut into 1-inch cubes and toss with 1 tbsp soy sauce, 1 tbsp sesame oil, and 1 tsp cornstarch until evenly coated.
  3. Step 3: Heat 1 tbsp vegetable oil in a wok or large skillet over medium-high heat. Add tofu cubes and cook for 5-7 minutes until golden and crispy, stirring occasionally. Remove and set aside.
  4. Step 4: In the same pan, add 1 tbsp sesame oil, then sauté 3 minced garlic cloves and 1 tbsp grated ginger for 30 seconds. Add 1 cup broccoli florets, 1 cup julienned carrots, and 1 sliced bell pepper. Stir-fry for 5-7 minutes until vegetables are tender-crisp.
  5. Step 5: Pour in 3 tbsp soy sauce, 1 tbsp honey, and 1/2 cup water. Bring to a simmer, then cook for 3-4 minutes until sauce thickens. Stir in cooked quinoa and crispy tofu, then toss to combine. Serve immediately with a sprinkle of sesame seeds.

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Frequently asked questions

How long does Quinoa and Vegetable Stir-Fry with Tofu take to make?

Total time is about 55 minutes (25 min prep + 30 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.

How do I store leftover Quinoa and Vegetable Stir-Fry with Tofu?

Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep (uncooked) quinoa from drying out.

Can I substitute ingredients in Quinoa and Vegetable Stir-Fry with Tofu?

Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.

How do I scale Quinoa and Vegetable Stir-Fry with Tofu for a different number of people?

The recipe is written for 4 servings. Multiply each ingredient by (your serving target / 4). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.

What goes well with Quinoa and Vegetable Stir-Fry with Tofu?

Asian vegetarian like this pair well with a simple grain (rice, couscous, or crusty bread), a quick salad with acid (lemon vinaigrette, pickled onions), and a pan sauce or yogurt-based dip. Tap "Plan a meal with the AI" to get specific side suggestions.

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